Push-up - Right form to protect your shoulders (Part 1 )
Performing push-ups with your arms abducted at 90 degrees, as shown in picture X - a T-shape Push-up, hikes up your traps. This results in closing the space around your rotator cuff tendons, with the risk of impinging it and injuring your shoulder. Further, a T-shape push-up will put immense pressure on your neck and the anterior part of your shoulder.
A-shape push-ups on the other hand, as shown in picture ✅puts your scapula in a better and stable position which stabilises the shoulder joints.
In short, keep your arms A-shape and not T-shape while doing push-ups. This is especially important for an injured shoulder.
Push-up – Right form - to protect your neck (Part 2)
As you see above in the image ❌, the cervical hyperextension puts a lot of strain on your neck notably your sub-occipitals as well as your SCM muscles!!!
Many people hyperextend their neck "while doing pushups especially trying to look at themselves in the* mirror"
PFA the pic. Stop tweaking your neck staring at yourself in the mirror and do the exercise properly.
Now look at the image having a neutral spine/alignment is definitely crucial when doing not only pushups but many other exercises as well, but when it comes to functional applications such as in sports, neutral is just one position in the entire range
For maximal injury prevention, neutral spine is NOT ENOUGH! You need every single muscle in your body to be able to go in and out of neutral /center with ease
How to do push-ups Part 3
Basic Push-up variations:
4 Easy Ways To Get STRONG!
Now that you guys have seen the correct way to do push-ups in part 1 & 2, let's look at different variations of the push-up and how to use them to target different muscles!
This is a good variation to engage your triceps as well, it also increases wrist mobility and rotator cuff, It’s a great variation to pump those pecs as well.
This will activate your upper body
Wide: This engages your pecs more as the further your hands are your pecs are involved more but this exercise actually requires less overall upper body muscles to do. So use it for variation, but it shouldn't be your staple!
One-arm: This bad boy requires lot of strength in your pecs and triceps and is one of the best variations for isolation movement for chest but you should be able to at least do 30 regular push-ups in a row before you even attempt this bad boy.
You can do 2-3 sets of 10-15 reps per variation and you have yourself a pretty good upper body push workout.
By: Pravin Singh